Behind the Scenes Running 26.2 – Part 3: How to Run the Marathon
“No one fucks with someone who runs 26.2 miles for fun”
We’re closing in on spring marathon season. Whether Boston this month or a local race next, you’re all in at this point. You’re tough and you’re tired. Your metabolism is high and you’re hungry all the time. You’re so excited and so exhausted. All in all, you’re a badass.
Hopefully your training has gone well. But all that time you’ve been putting in to weekly mileage goals, calculating long run splits, counting carbs and protein – have you stopped to think about executing on race day?
Marathon training is so consuming, many of us lose sight as to why we’re actually doing it. Now, it’s time to focus on what to do when you step up to the start line on race day.
Closing out this marathon-focused, three-part mini series on the blog: How to navigate, enjoy, or just get through those 26.2 miles of a marathon (with Parts 1 and 2 included).
The Start Line
What to expect
People. Everywhere. From fellow athletes and pace leaders to race officials and spectators, the area will be full of people.
How to train for it
On days that are tough, visualize this moment. Remind yourself of the pride and excitement you’ll feel stepping up to the start line with your fellow athletes.
What to do on race day
Find us. We’ve got your back.
Find your correct spot. Unless your name is Meb, Shalane, or something equally elite, don’t line up at the front of the pack. You’re going to piss off those racing for a win or top finish, and throw off your entire pace within the first mile. Instead, locate the pace leader that’s nearest your goal finish time or the one that matches your pace. You don’t have to line up with them but at least use it as a guide to know where you should be.
Mile Markers 1-4
What to expect
The crowd will be thick and adrenaline high. You’ll be excited and may feel tempted to push your pace to get around people or, simply because you feel great.
How to train for it
Do plenty of easy practice runs to hone in on your comfort pace. This pace will be what you strive to stick to throughout the miles – not so easy that it throws off your stride, yet not too fast you risk emptying your tank too early.
Up early, out in the cold just for you – volunteers are the best.
What to do on race day
Thank the volunteers and spectators whenever you get the chance. As the miles go by and you get fatigued or in a zone, you may become numb to the outside world so take the time to show your gratitude now. These people deserve it.
And that temptation to push your pace and race, obstacle course-style, around other runners? Resist. Run at the pace you’ve trained to run at or maybe just a little bit faster.
Mile Markers 5-8
What to expect
You should feel good and strong, likely having settled into a comfort pace. The crowd, while thinner now, will still be fairly close together.
And if you’re running a race that has a four-person relay, you’ll hit the first relay exchange point in this mileage block. Expect a ton of spectators (feed off their energy), possibly some minor congestion (runners will be switching in and out), and a sudden burst of faster runners around you (the newbs that just hit the course).
How to train for it
Practice your early hydration strategy during long runs. These miles are when you’re going to need your first pit stop or two for water or sports drink. Get used to, both the concept of running slowly while drinking (expect spills and liquid up your nose) and the feeling of having a little liquid in your belly while running.
What to do on race day
Because the pack will still be close and you’ll encounter a relay checkpoint, remain aware of your surroundings and keep in tune with your pace so you stay on track. If you haven’t yet stopped at an aid station, it’s a good idea to down a couple sips of water or sports drink in this mileage block.
Mile Markers 9-13
What to expect
It’s unlikely fatigue will have set in yet. Those of you who have run a half marathon will likely notice how much better you feel now, compared to how you feel at this point in a half marathon. You should feel mentally good that you trained hard and are poised to hit the second half of your race, and physically up to the task.
How to train for it
Try to incorporate a few 9, 10, and 11-mile runs into your training plan, outside of your long runs. I can’t tell you how big a confidence booster it is when you can hammer out 10 miles on a Monday night – especially considering that was a “long” run for you only a few weeks ago.
Love your muscles, grow your muscles.
Another thing you should incorporate into your training is weight lifting. Specifically, upper-body focused lifting. Think about your body when you run. Shoulders back and strong, core tight, arms pumping – your upper body plays a big role in sustaining long distances. Conversely, a weak upper body might be shoulders hunched, core not engaged, and arms simply stabilized – not ideal for continuing another 13 miles.
Those of you shaking your heads and saying, “I don’t have time or energy for that, I’m training for a marathon!” believe me, I feel you. The more you run, the harder and more frustrating lifting can be. But I’m only talking 20-30 minutes one or two times a week. That’s enough to give you the benefits and doable to incorporate into your busy schedule.
What to do on race day
While most runners won’t feel fatigued yet, if you do, consider taking an energy gel pit stop. Keep it quick though, you don’t want to fall out of your rhythm too much this early on. Also, resist the urge to stop and stretch this early, as it could actually cause your muscles to feel sore or stiffen up too soon.
Mile Markers 14-16
What to expect
Mentally, this is a good place as you’ll know you’re more than halfway there. That said, slight fatigue may start to set in your legs, glutes, even upper body, especially if the weather is significantly different than what you’ve trained in. Upside, you’ve likely seen some really great running signs by this point – and there are more to come!
How to train for it
Practice eating an energy gel, blocks, or something of that nature on your long runs as this will likely be the point you’ll want your first boost. Be sure you have water along, as all energy products go down and sit in your stomach much better with water. Plus, it’s just a good reason to make sure you’re replenishing fluid and staying hydrated.
What to do on race day
If you haven’t yet, take that energy gel pit stop. Again, keep it quick so you don’t lose your rhythm or give your muscles a chance to stiffen up. Then get back out there. You should feel good and a boost of energy post-gel!
Mile Markers 17-19
What to expect
I’m gonna give you the bad news first – these three miles are often the most mentally-tough ones of the race. You’re far enough in now that you’ll be feeling some fatigue, yet you feel so far from the finish line.
The good news, though, is if you haven’t yet had any issues with stomach trouble, you’re likely not going to as long as you stay properly hydrated. High-fives for successfully avoiding the port-a-potties!
How to train for it
Schedule at least one long run that exceeds 19 miles. If you’re run a marathon or two, you may even consider two that hit the 20-mile mark.
Those big legs & butt will be your BFF on hills & in the late miles.
And, I’m going to hit you with one more lifting task – this time, for your legs. Olympic hockey coach Herb Brooks famously said, “The legs feed the wolf,” referring to the intense conditioning he imposed on his players (I’m not sure of the factual nature of these words; this may have been a quote written into the movie for entertainment value but I still love it). Basically, stronger legs are going to be your friend as you head into your final miles, and running alone won’t get your legs to their full potential.
Be the best conditioned you can be by incorporating one dedicated leg workout into your week – again, I’m talking just 20-30 minutes, focused on quality moves like squats, single-leg deadlifts, and glute work.
What to do on race day
At this point, your mental game needs to get strong. Remind yourself the miles you have left is a single-digit number. Hooray! Remember how quickly mile-marker 9 came today? That’s the most you have left to go. You’ve trained for this distance, you can go further.
Mile Markers 20-26
What to expect
You’ll feel tired. You may find yourself wondering why you signed up to do this. You may be tempted to walk or stop altogether.
How to train for it
Towards the end of training and during your biggest long runs, start pushing your pace in the final four miles. Practicing a strategy of digging deep and pushing those last miles vs. slogging through and mentally cursing them will pay off.
What to do on race day
Remember when I told you your mental game needs to get strong in miles 17-19? It’s going to get you through these miles even more so than your legs. Yes, the mental game is THAT important in finishing a marathon.
Because these miles can be so daunting, mentally and physically, there’s a strategy that many people (including yours truly) have used on race day. Assign something to every mile. Something you’re running for; something that can keep you going. I’ll share my examples to show you what I mean.
I’ve dedicated mile 21 to my friends Megan and Sue’s mothers who passed away from cancer. Thinking of them and all the other people trying to beat the disease made me feel strong and like I could do it.
I’ve dedicated miles 22 and 23 to people who wish they could run but can’t. Either they’re too afraid to try, or they’re injured and wish they could be running. Thinking of them has made me feel grateful that I get to run marathons.
I’ve dedicated miles 24 and 25 to my biggest supporters. My parents, family, and friends who have encouraged me and who I know are mentally cheering me to the finish line in that moment. And, obviously, the most important person and one who has sacrificed the most for me to be there, Chris. Thinking of them always makes me feel determined and like I can’t let them down.
And I always dedicate mile 26 – and the 0.2 – to myself. Because, ultimately, I run for me.
The Finish Line
What to expect
Emotions and extremes. You may cry, you may laugh; you may feel a burst of energy or like you’re going to pass out. Either way, you can’t help but feel pride. I don’t care if it’s your first marathon or tenth. It’s an incredible accomplishment that comes with an incredible feeling.
How to train for it
Likewise with the start line, on days that are tough, visualize this moment. After long runs, practice your immediate recovery strategy so you can implement it on race day. Whether it’s a pared-down version of stretches, putting your legs up against a wall, eating – it will all help you navigate the post-race area and ensure your recovery gets off to a good start. Also, always go for a short walk a couple hours after a long run; it will help your legs recover.
Meet up with friends & take obligatory post-race pics.
What to do on race day
Enjoy your victory! Happily accept your medal, walk the route that takes you through photos, water, snacks, and the meeting area. Be sure to take water. Enjoy a snack right away, if your stomach is up for it – if not, at least take something to-go. Do a quick stretch and keep moving so your legs don’t cramp and stiffen too badly.
Throughout the afternoon and evening, force yourself to get up and go for quick walks. It may seem like resting all day after a marathon is the best strategy but it’s the opposite. Keep moving! Also, if at all possible, avoid stairs. If you must, take no shame in using the handrail.
There you have it – what to expect from a marathon, how to train for a marathon, and how to run a marathon.
Good luck to all who have a spring marathon coming up! If you’re running Fargo Marathon next month, my lovely Twin Cities Pacers team will be out there with you; me, personally, leading the 4:20 finish pace group. Hope to see you out there.
Is there anything in this series I didn’t cover that you need to know? Leave a comment tweet me @runlikeagirl311 on Twitter.
Behind the Scenes Running 26.2 – Part 2: How to Train
“Tough runs don’t last but tough runners do”
It’s time for Part 2 in my mini-series designed for all you out there training for a marathon – especially your first marathon.
When you’ve trained hard for a marathon, it’s that much more enjoyable.
In this mini-series, I’m taking you through all 26.6 miles of a marathon – plus the before and after. Part 1 told you what to expect, now I’m going to offer tips on how to train for it, then finally, how to embrace, enjoy, or just get through it on race day.
Now, the second in the three-part series: How to train for running a marathon.
The Start Line
What to expect
People. Everywhere. From fellow athletes and pace leaders to race officials and spectators, the area will be full of people.
How to train for it
On days that are tough, visualize this moment. Remind yourself of the pride and excitement you’ll feel stepping up to the start line with your fellow athletes.
What to do on race day
Coming soon!
Mile Markers 1-4
What to expect
The crowd will be thick and adrenaline high. You’ll be excited and may feel tempted to push your pace to get around people or, simply because you feel great.
How to train for it
Do plenty of easy practice runs to hone in on your comfort pace. This pace is what you strive to stick to throughout the miles – not so easy that it throws off your stride, yet not too fast you risk emptying your tank too early.
What to do on race day
Coming soon!
Mile Markers 5-8
What to expect
You should feel good and strong, likely having settled into a comfort pace. The crowd, while thinner now, will still be fairly close together.
And if you’re running a race that has a four-person relay, you’ll hit the first relay exchange point in this mileage block. Expect a ton of spectators (feed off their energy), possibly some minor congestion (runners will be switching in and out), and a sudden burst of faster runners around you (the newbs that just hit the course).
How to train for it
Practice your early hydration strategy during long runs. These miles are when you’re going to need your first pit stop or two for water or sports drink. Get used to, both the concept of running slowly while drinking (expect spills and liquid up your nose) and the feeling of having a little liquid in your belly while running.
What to do on race day
Coming soon!
Mile Markers 9-13
What to expect
It’s unlikely fatigue will have set in yet. Those of you who have run a half marathon will likely notice how much better you feel now, compared to how you feel at this point in a half marathon. You should feel mentally good that you trained hard and are poised to hit the second half of your race, and physically up to the task.
How to train for it
Try to incorporate a few 9, 10, and 11-mile runs into your training plan, outside of your long runs. I can’t tell you how big a confidence booster it is when you can hammer out 10 miles on a Monday night – especially considering that was a “long” run for you only a few weeks ago.
My barbell earrings – because I really really like lifting.
Another thing you should incorporate into your training is weight lifting. Specifically, upper-body focused lifting. Think about your ideal form when you run. Shoulders back and strong, core tight, arms pumping – your upper body plays a big role in sustaining long distances. Conversely, a weak upper body might be shoulders hunched, core sagging, and arms loosely stabilized – not ideal for continuing another 13 miles.
Those of you shaking your heads and saying, “I don’t have time or energy for that, I’m training for a marathon!” believe me, I feel you. The more you run, the harder and more frustrating lifting can be. But I’m only talking 20-30 minutes one or two times a week. That’s enough to give you the benefits and doable to incorporate into your busy schedule.
What to do on race day
Coming soon!
Mile Markers 14-16
What to expect
Mentally, this is a good place as you’ll know you’re more than halfway there. That said, slight fatigue may start to set in your legs, glutes, even upper body, especially if the weather is significantly different than what you’ve trained in. Upside, you’ve likely seen some really great running signs by this point – and there are more to come!
How to train for it
Practice eating an energy gel, blocks, or something of that nature on your long runs as this will likely be the point you’ll want your first boost. Be sure you have water along, as all energy products go down and sit in your stomach much better with water. Plus, it’s just a good reason to make sure you’re replenishing fluid and staying hydrated.
What to do on race day
Coming soon!
Mile Markers 17-19
What to expect
I’m gonna give you the bad news first – these three miles are often the most mentally-tough ones of the race. You’re far enough in now that you’ll be feeling some fatigue, yet you feel so far from the finish line.
The good news, though, is if you haven’t yet had any issues with stomach trouble, you’re likely not going to as long as you stay properly hydrated. High-fives for successfully avoiding the port-a-potties!
How to train for it
Schedule at least one long run that exceeds 19 miles. If you’re run a marathon or two, you may even consider two that hit the 20-mile mark.
Strong legs means a smile on your face at the finish line.
And, I’m going to hit you with one more lifting task – this time, for your legs. Olympic hockey coach, Herb Brooks famously said, “The legs feed the wolf,” when imposing intense conditioning exercises on his players (I’m not sure of the factual nature of these words; the quote may have been written into the movie for entertainment value but I still love it). Basically, stronger legs are going to be your friend as you head into your final miles, and running alone won’t get your legs to their full potential.
Be the best-conditioned you can be by incorporating one dedicated leg workout into your week – again, I’m talking just 20-30 minutes, focused on quality moves like squats, single-leg deadlifts, and glute work.
What to do on race day
Coming soon!
Mile Markers 20-26
What to expect
You’ll feel tired. You may find yourself wondering why you signed up to do this. You may be tempted to walk or stop altogether.
How to train for it
Towards the end of training and during your biggest long runs, start pushing your pace in the final four miles. Practicing a strategy of digging deep and pushing those last miles vs. slogging through and mentally cursing them will pay off.
What to do on race day
Coming soon – this section will be big so get ready!
The Finish Line
What to expect
Emotions and extremes. You may cry, you may laugh; you may feel a burst of energy or like you’re going to pass out. Either way, you can’t help but feel pride. I don’t care if it’s your first marathon or tenth. It’s an incredible accomplishment that comes with an incredible feeling.
How to train for it
After long runs, practice your immediate recovery strategy so you can implement it on race day. Whether it’s a pared-down version of stretches, putting your legs up against a wall, eating – it will all help you navigate the post-race area and ensure your recovery gets off to a good start. Also, always go for a short walk a couple hours after a long run; it will help your legs recover.
What to do on race day
Coming soon!
Now you have an idea of what to expect throughout the 26.2 miles of a marathon and how to train for each moment. Are you still in? If so, comment below or tweet me with what race you’re training for and when it is.
Next month, watch for the final piece of this series, Part 3, that will provide advice for how execute your marathon from the start line, through the miles, and to the finish.
As always, if you have specific training questions, feel free to leave a comment or tweet me @runlikeagirl311 on Twitter with your questions or other comments.
Behind the Scenes Running 26.2 Miles – Part 1: What to Expect
“Everything you’ve ever wanted to know about yourself you can learn in 26.2 miles”
Who’s training for a marathon this year?
Who’s thinking about training for a marathon this year?
Who’s for sure not training for a marathon this year…but maybe, possibly might end up training for a marathon this year?
All of you, especially if you’re a first-timer, my new three-part blog mini-series is just for you.
In this mini-series, I’m going to take you through a marathon – all 26.2 miles. Along the way, I’m going to tell you what to expect, how to train for it, and how to embrace, enjoy, or just get through it on race day.
Excuse the poor photo quality – but I love this pic of my first marathon finish
If you’re planning to run your first marathon and wondering what to expect when running those 26.2 miles, tips for how to train for a marathon, and preparing for the big race day, I hope you enjoy this series.
For those of you on the fence or slightly terrified, please read on and let this help calm your fears – or at least put them in front of your face to punch back.
Now, the first in the three-part series: What to expect when running a marathon.
The Start Line
What to expect
People. Everywhere. From fellow athletes and pace leaders to race officials and spectators, the area will be full of people.
How to train for it
Coming soon!
What to do on race day
Coming soon!
Mile Markers 1-4
What to expect
The crowd will be thick and adrenaline high. You’ll be excited and may feel tempted to push your pace to get around people or, simply because you feel great.
How to train for it
Coming soon!
What to do on race day
Coming soon!
Mile Markers 5-8
What to expect
You should feel good and strong, likely having settled into a comfort pace. The crowd, while thinner now, will still be fairly close together.
And if you’re running a race that has a four-person relay, you’ll hit the first relay exchange point in this mileage block. Expect a ton of spectators (feed off their energy), possibly some minor congestion (runners will be switching in and out), and a sudden burst of faster runners around you (the newbs that just hit the course).
Still smiling – all good
How to train for it
Coming soon!
What to do on race day
Coming soon!
Mile Markers 9-13
What to expect
It’s unlikely fatigue will have set in yet. Those of you who have run a half marathon will likely notice how much better you feel now, compared to how you feel at this point in a half marathon. You should feel mentally good that you trained hard and are poised to hit the second half of your race, and physically up to the task.
How to train for it
Coming soon!
What to do on race day
Coming soon!
Mile Markers 14-16
What to expect
Mentally, this is a good place, as you’ll know you’re more than halfway there. That said, slight fatigue may start to set in with your legs, glutes, even your upper body, especially if the weather is significantly different than what you’ve trained in. Upside, you’ve likely seen some really great running signs by this point – and there are more to come.
How to train for it
Coming soon!
What to do on race day
Coming soon!
Mile Markers 17-19
What to expect
I’m gonna give you the bad news first – these three miles are often the most mentally-tough ones of the race. You’re far enough in now that you’ll be feeling some fatigue, yet you feel so far from the finish line.
The good news, though, is if you haven’t yet had any issues with stomach trouble, you’re likely not going to as long as you stay properly hydrated. High-fives for successfully avoiding the port-a-potties!
This moment – you’re getting so close
How to train for it
Coming soon!
What to do on race day
Coming soon!
Mile Markers 20-26
What to expect
You’ll feel tired. You’ll find yourself wondering why you signed up to do this. You’ll be tempted to walk or stop altogether.
How to train for it
Coming soon!
What to do on race day
Coming soon!
The Finish Line
What to expect
Emotions and extremes. You may cry, you may laugh; you may feel a burst of energy or like you’re going to pass out. Either way, you can’t help but feel pride. I don’t care if it’s your first marathon or tenth. It’s an incredible accomplishment that comes with an incredible feeling.
How to train for it
Coming soon!
What to do on race day
Coming soon!
Now you have an idea what to expect throughout the 26.2 miles of a marathon. If you’re still in, awesome. Next month, watch for Part 2 in this series that will remind you what to expect and offer specific tips for how to train for it.
If you’re training now and can’t wait, feel free to leave a comment or find me on Instagram and Twitter with your questions or other comments.
6 Reasons Why Health and Fitness Resolutions Fail
“Step up, show up, never give up”
Hands in the air if you’ve been crushing your workouts this month! I don’t know about the rest of y’all but my January workouts have been great. Clearly my strategic carb loading the second half of December paid off…
If you’re a fitness newb and have stuck to your New Year’s Resolution to work out (but judging by the rapidly declining attendance at my gym, you haven’t), give yourself a high-five.
The reason for the check-in this week is it’s the week notorious for people quitting their New Year’s Resolutions. It’s actually hallmarked by its own “holiday” of sorts – Blue Monday. Apparently it’s the most depressing day of the year and the point when people have officially given up on their resolutions.
Even if the workout struggle is all too real for you, Blue Monday doesn’t have to be the end of your fitness journey. And, really, the timing has nothing to do with it – there are about a million reasons why most fitness resolutions fail, regardless of what time of year they begin.
The NYR struggle is real
Here are six reasons why most attempts at fitness and eating well fail – and what you can do right now to make sure yours doesn’t.
Poor Goals or No Goals
Before simply giving up on your fitness resolution, step back and examine why it has been hard to keep. One of – if not the top – reasons resolutions fail is poor goal setting.
Did you resolve to lose 20 pounds the first month? Or did you just resolve to lose weight?
Maybe you pledged to work out six days a week? Or perhaps you just resolved to work out more.
In order to achieve a goal it first, has to exist, second, be realistic, third, be measurable, and finally, have a plan to achieve. Once your goal meets that criteria, onward!
Time Management
From more time spent shopping and cooking to the sheer 30-60 minutes each day actually working out, fitness and health takes up more time in your day than not.
Many who start a health and fitness routine forget this piece of the puzzle. They either don’t adjust their schedule to make room for their new healthy habits or they attempt to do it all, and end up feeling more overloaded than ever before.
When you commit to a healthy and fit lifestyle, you have to sacrifice some pieces of your previous lifestyle. The good news is it doesn’t have to be all-encompassing. You may have to give up a nightly happy hour in favor of going to the gym. You may have to cut into your regular Sunday Netflix binge to grocery shop and meal prep. Figure out where you’re willing to make time, not stressing about not having enough time.
Slow Pokes
Speaking of time, this is another area that’s often skewed for fitness resolutionists and the cause of giving up.
You’ve been working out and eating well for two weeks now but seeing no results. WTF, right?
Wrong. It often takes several weeks – even months – to see results from a workout plan. In our impatient, need for immediacy, “I want it and I want it now” society, this discourages many people.
On the eating side, if you’ve truly been eating well and balanced the past two weeks, it’s likely you’ve lost from 1-5 pounds. That probably seems like such a small number but in reality, it’s the kind of weight loss that’s normal, healthy, and most importantly, sustainable.
Sure, contestants on the Biggest Loser drop 10 pounds in a week. Google how many of them gain back the weight once they try to sustain that in real life. Trust me, you don’t want to put yourself through that.
While you may not feel like you’ve seen results, you have to at least feel better, right? Enjoy that feeling and strive to keep it!
And understand that being fit and healthy has no end point – it’s a lifelong commitment. Too often, the goal of “getting fit and healthy” is set but never achieved because of this. The fitness models in magazines, the ones that have massive social media followings – they didn’t reach that point in six weeks. In fact, they’ve probably been working on their bodies and health for years.
Long-term healthy eating doesn’t have to be boring.
While you don’t have to live your life with the same level of commitment as a professional in the health and fitness world, realize that if you’re serious about it, it’s a never-ending process.
Space and Place
While likely not an initial thought, where you work out is a huge part of the equation to a successful fitness regime.
If you thought you could stick to a routine working out at home but find yourself constantly interrupted by kids or distracted by laundry, vacuuming, your DVR, or a million other things, it might be time to join a gym.
Or maybe you joined a yoga studio but find it hard to make it to any of the scheduled class times. It might make more sense to buy a mat, subscribe to an on-demand yoga channel, and give at-home workouts a shot.
Give yourself the best opportunity to succeed and it’s more likely you will.
That Damn Motivation
I know what you think. You think your biggest problem is that you’re just lacking motivation right now.
Remember the lesson on motivation: it’s not a real thing.
Remember the lesson on working out and eating right: it’s a choice. And it’s WORK.
Remove the concept of motivation from your brain and vocabulary. When you eliminate it as an excuse, you’ll figure out the real issue.
Be Honest
Okay, time to get real. This whole working out, eating right, balanced lifestyle. Is this something you really want? Or do you have a case of the “shoulds?”
I “should” go to the gym.
I “should” lose 20 pounds.
I “should” be able to run that 5k.
I “should” be a size 6.
If you think you should do something, but you don’t really want to and can’t give any reasons why you want to do it there’s virtually no chance you’re going to do it.
I remember telling someone this when they mentioned they might want to run a marathon. Their reasoning was, “I’ve done a half, I feel like I should do a full.” Yep, you for sure could do it; I mean, your body will be able to physically do it. But you have to really want to do it. If you’re going to sacrifice free time, drag your ass out of bed for a Saturday morning long run, and power through 40-50+ mile weeks, you have to really want it.
This is why I could never achieve a goal of being a bikini bodybuilder or traveling to every state. I don’t have a passion for either and I’m not willing to sacrifice other things in life to do either.
In order to reignite and get back on track for your resolution, I think the best piece of advice I can give is to forget the whole idea of New Year’s Resolutions. Instead, start thinking of fitness and health as a lifestyle and ongoing process. One that fits with what you want in life, is hallmarked by small, frequent, measurable goals, and includes a plan and the commitment to stick with it.
If you’ve struggled with resolutions or simply with sticking to health and fitness in general, I challenge you to adjust your mindset and start by setting one goal – a clear, measurable, achievable goal. Then, hit me up with a comment, Instagram post or tweet when you achieve it!
How are your January fitness goals going? Share successes or struggles in the comments below or connect with me: @LindsayIRL on Twitter or @lindsayinreallife on Instagram.
Why Yoga Should Be Part of a Healthy, Fit Lifestyle
“Trust the vibes you get. Energy doesn’t lie.”
Trying new things. Kinda been my jam lately.
It started with waking up early one day to see what Spinsanity was all about, continued with a few ass-kickings at JoeFitness, and most recently included a sneak peek sweat sesh at Fargo’s new Orangetheory Fitness studio.
For a gal who doesn’t often try the latest and greatest workout, I’ve been an adventurous lady as of the late. One of the best parts of all these trials is I’ve experienced each with a trusted fit pal by my side.
Post-run yoga is always a must.
So naturally when my friend and fellow fit gal, Heather, invited me to a Yoga Sculpt class at the local Mojo Fit yoga studio, I eagerly said yes.
I enjoy yoga. I go through a quick yoga routine after long runs, always do a few moves after other workouts, and often search for new poses to address issues. But rarely do I take classes. In fact, the most recent one I remember was a good three years ago when Chris and I first started dating. I think he took the class with me to impress me with his athletic ability. Goal achieved.
Anyway, this fact alone made me interested to give yoga class another go. Plus, I know the benefits of yoga that go beyond the sheer fitness aspects.
Let’s just say I got more than I bargained for – in a good way.
The Heat is ON
One of my initial concerns with taking the class was if it was going to be a good enough workout. After all, if I was going to dedicate my Saturday morning workout to something, it better be hard and leave me sweaty. Heather assured me it was indeed both a hard and sweaty workout, and I trusted her word.
Let me tell you something. I can’t remember the last time I sweated so much from a workout. Yes, me, the aggressive sweater.
As we were in the car, driving to the yoga studio, Heather took the opportunity to inform me this class – a 75-minute one – takes place in the hot studio.
I tried to hide my reaction. Did she not know of my aggressive sweating? We talk about the gross sides of fitness all the time, surely I’ve mentioned this to her before. I laughed nervously but secretly I was breathing a huge sigh of relief that I went with the black pants versus anything that would show early signs of swass.
Upon arrival at the studio, it was nice and toasty – just as Heather described. It didn’t take long for me to work up a sweat, and things just went nuts from there. I’ll spare you all the details and just give a few highlights.
At one point I had to stop to grab a towel because a massive bead of sweat dripped into my eye and obstructed my vision.
While getting in position to do lunges, I slipped on my yoga mat. You know, because it was doused in sweat pools.
I was literally dripping in sweat. Like, I saw the drips in the mirror. And the beads on my legs were visible during our final cool-down stretch.
Yes, it was a hot and sweaty workout. Mission accomplished!
Keep On Movin
Within seconds of the class starting, I was glad I have experience with yoga poses. The instructor just began calling them out as she moved through the routine quickly, and thankfully I was able to keep up.
My basic yoga experience came in handy.
Fast-paced didn’t just come with the warm-up poses. The entire class was fast-paced; it felt like we were constantly moving from one move to the next, from squats to cardio to overhead presses.
Not only did this keep things interesting and made the class go by quickly, it gave us a ton of bang for the buck, so to speak, making the most of the 75 minutes and taking the concept of “total body workout” to a new level.
Exercising the Mind
Speaking of total body workout, this class had it covered – and more. What I mean is it worked my mind as well. Not only did it push my focus and concentration, offer mindfulness and relaxation, it also reminded me of certain exercises that are necessary for me as a runner. And taught me a few new ones.
Again, I won’t go into detail of every cardio, upper body and lower body move. Instead, I’ll just share a few highlights.
Squats. Oh, so many squats. We did tons of variations too, which was especially great for a girl who loves squats.
We did some great single-leg moves and variations of what I typically do for single-leg moves. Both Heather and I are runners and commented to each other how great these moves were for us.
All moves were high reps with light weights. When I lift, I have a mindset of low reps as long as it’s the heaviest weight I can lift. This, while great for some workouts and pushing for gains, has gotten me in trouble before. This type of workout and mindset makes it’s too easy to push too hard, too often. Also, the problems I’ve had with hamstrings and hips make light, higher-rep lifts important to rehabbing those problem areas while making them stronger.
This was a huge plus of the workout and probably one of the best reminders for me to incorporate this style of lifts into my routine more often.
My free trial week at Mojo Fit studio continues this week, and I already have plans to take at least one more class with Heather. Going forward, I may visit the studio again, as I can see it being a valuable addition to my marathon training plan. And I’ll take away some of the moves I learned to incorporate on a more regular basis.
Even Blitz likes her yoga fix.
For everyone else, yoga may seem like it’s not for everyone. However, it’s a great opportunity to focus, decompress, and remember that a healthy lifestyle goes beyond hours on the Stairmaster or weekly leg day. A reminder we all can use.
Fellow fit friends, do you practice yoga – basic, Bikram, or sculpt/cardio-focused classes like the one I took? How has yoga helped you in terms of fitness, mindfulness, and all-around balance? Comment below or tweet me, @runlikeagirl311 on Twitter.
What to Expect From Your New Year’s Resolution to Get Fit
“Expect the unexpected”
Every year, I try to do new features on the blog that coincide with holidays. Certainly, the New Year is a big one. Some people do a “Year in Review” type approach (I did this last year). Others make “Top 10” type lists (I did something similar to this two years ago). And some offer tips, tricks, and advice for keeping your New Year’s Resolutions.
Unless you’re brand new to the blog, you know how much I hate New Year’s Resolutions so I’m certainly not going to take the “How to Keep Your Resolution” approach with my first blog of 2017.
Ready to crush your goals in 2017?
But, I promise you this blog isn’t going to be anti-resolution either. In fact, I’m going to really put your mind in a pretzel and actually cater my first post of the New Year to the Resolutionists. And I’m going to do it without giving you false “This year, you can do it,” comfort or the generic, way overdone “New Year, New You!” vibe.
Instead, I’m going to share with you five unexpected things to expect on your new fitness journey.
Because I want you to succeed.
Because you have no excuse not to succeed.
Because we both know you really can succeed.
From navigating the gym to a revelation of what motivation actually is (and isn’t) that you’ve likely never heard before, here are five unexpected things to expect when fitness is your New Year’s Resolution.
Motivation Isn’t Real
I’m wasting no time; I’m going to jump right in and blow your mind – either for good or bad – when I tell you this: Motivation doesn’t exist. Yes, “that” motivation.
That motivation you need to do things (I just need to get motivated)
That motivation you wish you had (I wish I had your motivation)
That motivation you often can’t seem to find (I’m just not feeling motivated)
Sorry, folks but motivation is nothing more than a word; a made-up concept that either gives you false hope or gives you an excuse.
A new fitness goal is a lot like being a newlywed – new & exciting right away but you know hard work lies ahead.
Motivation is not something a few of us are born with, something we magically acquire over the years, or only the lucky ones can find the same way we find our car keys when rushing out the door.
Especially when it comes to fitness, I hear “motivation” thrown around all the time. But a fit lifestyle isn’t about having, finding, or stumbling into motivation. It’s about making choices, every day.
You’ve just made a resolution to get fit. Right now, I know you think you’re feeling really motivated. You’re not. You’ve just made a new choice and everything’s fun and exciting when it’s shiny and new.
Flip side, the excuse of not having motivation is bullshit. Instead, you’ve become bored or de-prioritized fitness, and are simply making the choice to no longer make the effort to do it.
I tell you this not to crush your newfound “motivation” and feelings of excitement. I tell you because you need to know that going to the gym, cooking a healthy meal, doing yoga – all of those actions are simple choices. Either you do them, or you don’t. It’s up to you, not motivation.
There Are Rules to the Gym
In the event you make it past the “motivation” hurdle and keep going to the gym in February and beyond, you’ll start to learn the little idiosyncrasies and rules of the gym. But because many Resolutionists are first-timers in the gym, it’s important to know these things the first day you set foot in this new little world.
If you want to get more in-depth on good gym etiquette and expectations, I wrote a blog dedicated to 10 Commandments of the Gym. Below are a few key highlights.
Dress appropriately – good workout clothes and shoes
Don’t be an equipment hog – especially on busy days
Clean up – put away weights, wipe down machines
Use machines for what they’re intended – if you don’t know, just ask
Respect fellow members – their space and their goals
Meal Prep Won’t Save Your Life – But It’ll Come Close
Everyone out there who strives to live a fit and healthy lifestyle knows about and wants to meal prep. You know it takes time, effort, and planning so I don’t need to tell you that. It’s totally worth it and will pay off big time, obviously, so I probably don’t need to tell you that either.
Temptation will still be everywhere – plan for it & give yourself room to #TreatYoSelf
What I’ll say here, like the motivation discussion, boils down to choice. Even with all the good foods and properly portioned options at your fingertips, you still have to make the choice to eat them.
In addition to your meal prepping plans, have plans for how you’re going to balance the food you eat so you’re nourished, satisfied, and your choices make you feel good.
To Buy and Not to Buy
Like anything worthwhile, living a fit lifestyle costs money. Don’t worry; it pays you back big time in health, happiness, and billions of other ways.
When I talk about investing in your healthy lifestyle, I mean more than the cost of the gym membership, home workout equipment, or exercise videos; there are some “hidden” costs to health and fitness – and some unnecessary costs, too.
On the workout side, good workout clothes are a must. The good news is you don’t have to go crazy. A few moisture wicking shirts or tanks, some comfy capris or shorts, plus one quality pair of workout shoes and you’re set.
Good kicks – One of the only things you need
Just as you don’t have to buy out your local sporting good store’s Under Armour section, you also don’t need a lot of expensive fitness-related goodies. Step trackers, heart rate monitors, Fitbits – you don’t need them. They might make you feel like you’re taking control and being conscious of your health but they just trick you into thinking you’re working out more and getting fitter with every step.
You also don’t need apps or fancy programs to track your healthy efforts. A simple spreadsheet on your computer or – brace yourself – a good ole fashioned notebook will suffice.
On the eating side, if you don’t have decent cookware, get some, and you’ll absolutely need quality Tupperwear. Buy good stuff that will last through weekly washings, microwavings, and being thrown in your backpack or computer bag to and fro the office.
As for the food itself, quality food doesn’t have to cost a fortune. I know fresh food seemingly costs more than junk food but the truth is you can make fresh foods go far with the right meal prep and portion strategy. The real cost comes from gimmicky foods – things like organic, gluten-free, all-natural. Unless you have specific dietary restrictions that require specialty versions of foods, skip them. They’re not necessary or worth the added cost.
Some Days Are Fat, Gross, And Just Plain Suck
Even the fittest, healthiest person out there has “one of those days.” You know, the one where you were just minding your own business at the staff meeting and somehow you’ve eaten three doughnuts. The one where you just can’t make the gym happen. The one where you’re overly stressed, crabby, and feel like you’ve lost the war on healthy and happy.
Those days are out there.
I’m here to tell you so you’re not caught off guard when one smacks you in the face.
I’m here to tell you so you know tomorrow will be better.
I’m here to tell you do you don’t get discouraged.
I’m here to tell you so you understand you’re not the only one.
And I’m here to tell you they happen more often than any of us wants to admit.
Not every day gets a thumbs up.
All we can do is do our best and work at it every day.
To all you making New Year’s Resolutions to get fit and healthy, I wish you the best. You’re picking, in my opinion, the absolute worst time of year to start your journey but you can do it. I hope these tips help and don’t hesitate to comment or tweet me with any questions.
Fellow fit friends, what advice or inside info would you give to fitness Resolutionists? Are there things you wish you would have known when you began your healthy lifestyle journey?
If you like this post, please share on Facebook or Twitter. And as always, be sure to let me know what you think. Leave a comment or tweet me @runlikeagirl311 on Twitter.
Orangetheory Fitness Reviews – Lindsay’s Turn
“Orange is the happiest color.”
Orangetheory Fitness has arrived in Fargo!
Orangetheory Fitness Fargo
Last October, I shared with you all that Orangetheory Fitness was coming to Fargo and I would be among the lucky locals to try it out before it officially opened. At the time, it sounded like such a great idea and fun too. Fast-forward to December 29 and the actual day was here – and I was an anxious ball of nerves!
What if I couldn’t keep up?
What if my heart rate didn’t get into the ideal zone?
What if I looked a fool?
My worries were quickly put to rest, as the staff was friendly, energetic, and full of optimism for all us guinea pigs. Plus, having my fit partner in crime, Mallory aka KJsFitMomma, by my side made this first-time Orange experience a million times better.
Without further ado, my experience as a first-timer trying out Orangetheory Fitness.
The Positives
Overall, I really liked the workout, trainers, and atmosphere of OTF. I got a good workout, felt challenged, yet like I could do what was expected, and left nice and sweaty.
Plus 1 – Cardio and Strength
One of the things I liked right off the bat about OTF is the focused mix of both cardio and strength exercises.
For the first half of the one-hour class, it was focused treadmill intervals. As a runner, I loved this – for those who loathe running and even walking as cardio, you might hate this but know it’s good for you.
The second half of the class rotated us between short sprints on the rower – which I loved and wished there were more of – and various two-to-three exercise combos. For example, one combo was dumbbell shoulder presses and TRX jump squats. Then, we closed out with core work. I hate core work and avoid it like the plague but I know it’s crucial and I’m glad it was part of the workout.
Plus 2 – Heart Rate Monitoring
The foundation on which the entire OTF concept is built is monitoring your heart rate, and getting yourself into various zones. Starting at Gray, no effort, up to Red, maximum effort, and targeting Orange, the level just below Red and the one that’s ideal for calorie burn, and the much-desired “after-burn” effect.
While this concept is valid and encourages accountability, it didn’t work well for me. I quickly found out that, either I push myself incredibly hard during virtually every cardio workout (unlikely) or something was off with my monitor (likely). I spent nearly my entire run in the Red zone. While I would expect this during my top tier intervals where I pushed to all-out pace, I was surprised to see this during my lower interval, base pace, and mid-range interval, push pace, especially considering I have a super-low resting heart rate from being an avid runner.
The goal is to only spend a short amount of time in the Red zone, as it’s meant to be your all-out, maximum effort pace. During most of my Red zone, I was comfortable, occasionally chatting with Mallory, and feeling as I do on normal runs.
One of the trainers who had been watching us said she was surprised by my results, and more than one mentioned that sometimes it takes a few workouts and understanding of each individual’s body to get real accurate readings. Something to note for all you first-timers out there.
Plus 3 – Quality Through and Through
The workout is led by one primary trainer who watches the clock, calls out instruction, and checks in with each group regularly. He did a great job and, although I missed one of his interval calls, I never felt like I was lost or confused with what to do.
This place is legit.
In addition to the leader, at least two other trainers walked around to watch participants, correcting form, making suggestions, and answering questions.
The equipment is all high-quality and user-friendly. The treadmills even boasted built-in fans (throw your hands in the air if you’re an aggressive sweater!) and one-touch buttons to quickly switch pace. The dimmed, tinted orange lighting made for a great atmosphere and a pretty cool one, too.
That’s the gist of the workout and facility. I enjoyed it and would give it a really good rating. The running part was similar to a speed interval run I’d do on my own. The rowing was new and felt great. And the core portion was just right in that I could do three rounds of all three exercises in the allotted time, yet I was spent at the end (in comparison to the core portion of other workouts that are too intense to the point I’m not able to keep up so I truthfully give up on really trying).
Drawbacks
Everything in life comes with positives and negatives, and naturally I encountered a few less-than-ideal pieces to the OTF puzzle.
Minus 1 – More Muscle
What I felt was lacking a bit was the strength training. There were only 2 upper and 2 lower exercises each included. While I understand that the class is designed for a total-body workout, it didn’t meet my needs for what I’d consider a solid lift.
This is also the primary reason I wouldn’t be able to do OTF more than 2 days a week, as it would eliminate both the previous and following days as opportunities for long, heavy lifts.
Minus 2 – Heart Failure
Back to the heart rate issue; as mentioned above, I spent nearly the entire first half of my workout, the run portion, in the Red. I even considered titling this blog post, “I worked out at Orangetheory Fitness and all I got was Red.”
I’ve done some reading on target heart rates and what I gather is that if you’re constantly in the Red zone, either your workout is way too intense or you’re out of shape.
I’m honest with myself that I have a gut, my nose is way too big for my face, and my laugh is sometimes better described as just a loud noise. So when I say that I know I’m not out of shape, you can know that I’m being honest with myself.
And believe me, I know I push myself hard with workouts. I run for sometimes ridiculous lengths of time, I do speed intervals on the Stairmaster, and I often choose heavier weights over light. But I know I don’t work out at a super-high intensity level all, even most of the time.
Even though the trainers were surprised by my “Red” results, I left OTF feeling a little disappointed and confused as to why my numbers were so off. I felt great during the class, like I was challenging myself and doing an awesome job pushing through the workouts – not like I was about to pass out and feeling horribly out of shape.
It also made me question the formula for how those target heart zones are calculated. Every person, every body, every fitness level is so different from another, I have a hard time believing a formula can accurately figure every individual’s heart rate zones. This gets into deep exercise science at a level to which I’m not nearly educated enough to speak so we’ll just leave it as is.
Minus 3 – Burn Baby BURN
The foundation of OTF’s heart rate concept is to burn calories during the workout, and really, to get the much-desired “after-burn” created by the science of Exercise Post Oxygen Consumption (those unfamiliar, Google it). Basically, the body burns more calories several hours, even the day after, a good workout.
That’s great, right? Who doesn’t want to burn calories from a workout? Believe me, I struggled with putting this in the Minus column because it’s hard to knock a workout that does what it says, and does what so many people want and need from a workout.
The thing that bothers me by the huge focus on burning calories is it leaves little room for focus on athletic performance, stress management, or any other general health benefits. Most of the Facebook posts talk about calories, fat, and burning, and I had to dig into the website to finally see something that mentioned noticeable improvement in power, strength, and speed, if performance is your goal. It also feeds into the perception – and one that I hate – that the only reason to exercise is to burn calories and fat.
Before I go on, let me say that I get it that I’m not like most exercisers. I’m totally in the minority here in that I don’t work out because I want to lose weight (if I wanted to lose weight, I’d diet – horrifying). I work out to maintain my weight, but also to improve my athletic fitness, relieve stress, feel balanced, and because it genuinely make me feel happy.
That being said, I totally get why OTF has successfully built its company on the “Burn Baby BURN” concept. OTF is smart; its core people know the overwhelming majority of exercisers want to lose weight. That’s all. How do you lose weight? Burn calories! It makes sense, it’s appealing to most people, and it’s smart.
And I’m confident the structure of the workouts and classes does lead to increased strength and improved health of members so, at the end of the day, this Minus leans more towards a thumbs-up than down.
Final Verdict
Would I go back to OTF? Absolutely! It was a great workout and a reason for me to change things up and try something different. And even though the classes are scheduled and always one hour, I could make that work enough to get value.
Overall, a great experience.
However, would I pay for a member to OTF? No. And for the same reason I’ve never joined JoeFitness despite loving him, trusting him, and believing in his process: money.
I’m not willing to give up my membership at the good old-fashioned gym.
I love the freedom to run for an hour on the days I want to just run.
I love the access to cables, squat racks, and a full range of free weights.
I love that I can show up anytime that’s convenient for my schedule any given day.
I love that I can dedicated as much – or as little – time to my workout as appropriate for the day.
As much as I’d love to have another membership where I could do these different, challenging workouts, and I know I’d use it, I’m just not willing to shell out another $75 or $100+ per-month fee for it. I admit it, I’m cheap. I used to call myself frugal or even money-wise to make myself feel better about it, but the bottom line is I’m just really cheap. Thanks for that, dad.
Overall, the Orangetheory Fitness workout, facility, and staff are legit and I would definitely recommend it to most, at least to try. If you’re resolving to get fit this year or you’re one who struggles to consistently stick to a workout routine, or you find it hard to push yourself and try new things at the gym, OTF couldn’t be here at a better time. It’s an awesome workout, and is set up in a way that builds in accountability and encourages sticking to a schedule.
Side note, KJsFitMomma has signed up for a membership so if you’re curious to see a real-life experience, follow her on Instagram where she always shares her workouts and will no doubt show plenty of quality Orangetheory Fitness results.
Have you tried Orangetheory Fitness near you? Do you love it or is it not something that worked for you? Please share your experience in the comments. Or, tweet me about it or any questions about my experience @runlikeagirl311 on Twitter.
3 Things I Learned at JoeFitness
“I have no idea what’s going to happen. And I love it.”
As The Great Experiment continues (for those of you who are new to the blog, it’s my four week break from running), I’ve been using my newfound free workout time to mix up my routine, lift more, let my muscles rest, and, most importantly, try new workouts.
This week’s adventure: the full mix of workouts – Kickboxing, Bootcamp, and Strength Training – from JoeFitness.
Where the magic happens
I’ve known Joe since our days working together at a local gym. I always respected Joe for his knowledge and approach. Then I had the opportunity to work out with him and, holy shit. 10 years later, I still remember having sore abs for two weeks.
While I like Joe’s style and trust that he and his wife/co-trainer, Jill know their stuff, I’ve never been a member of or worked out at their gym. With my constant focus on running, always in race training mode, I could never quite figure out when it would make sense for me to fit his workouts into my regimen.
The upside to my running sabbatical that I was most looking forward to was the chance to finally work out at JoeFitness. This past week, I supplemented a few of my regular gym days with his classes. And I loved it.
Here are the three things I learned during a week at JoeFitness.
30 Minutes or Less
No, I’m not talking about pizza. Although I could really go for some pizza…
I’m referring to an ass-kicking, sweat-inducing, utterly-fatiguing workout can be accomplished in less than 30 minutes. For someone who considers one-hour-plus workouts to be my best of the week, purely based on the time factor, this was pretty refreshing.
p.s. 30 minutes in Joe’s class went by faster than 10 minutes of regular cardio on the bike, EFX, or Stairmaster. Oh I loathe the Stairmaster.
How can you not feel great about a workout that includes putting on these bad boys?
Kicking and Punching Not Frowned Upon
Joe’s Kickboxing class, the first one I tried, was tough – but also, really fun. Sometimes the best part of a good run is to relieve stress or even anger. That was one of the things I was concerned about with giving it up for four weeks. But I discovered, if you’re angry and then go to a class where you get to punch and kick things, you’ll feel better.
Plus, it kinda makes you feel like a badass. Speaking of, there were two sets of the workout where we got to spar with Joe. That was the coolest.
It’s Good to Feel Out of Shape
You know how it goes when you feel like you’re in good shape, then you try something new and you suddenly feel horribly out of shape? That sucks, right?
But this week made me realize that’s not a bad thing. Sometimes, we get too comfortable with what we know and what we do well, then forget what it’s like to have a workout absolutely kick our ass.
For the record, yes, I am stating that working out at JoeFitness made me feel horribly out of shape.
Those are three things I learned.
And now, three things I already knew that have been confirmed.
Aggressive Sweating
During an interview this summer with my favorite runner, Carrie Tollefson, another of my favorite runners, Shalane Flanagan, revealed that her coach has described her as an “aggressive sweater.” Not only did this NOT gross me out, it made me love Shalane even more. You see, I too sweat more than the average person.
Within the first three minutes of Joe’s Kickboxing and two minutes of Bootcamp, I was sweating. And with all workouts, I left Joe’s drenched in sweat. Especially 5:30 a.m. Bootcamp. My whole drive home was uncomfortable.
I Haven’t Lost It
Not to brag but I’m a pretty awesome dancer. I was a member of danceline throughout junior high and high school where my natural coordination was put to good use.
Although it would be quite an asset in Zumba and other classes requiring said coordination, I’ve never been a fan of organized classes and such workouts so my coordination skills aren’t really tested much anymore. However, I was pleased to see I hadn’t lost that when shuffling through Joe’s workout stations. I did struggle right away with some of the complex, powerlifting moves in Strength class but once I got the hang of it, I felt nice and smooth.
Following Directions Takes Effort
Just as quickly as I was proud of my coordination, I realized how much my “read-and-follow-directions” skills are lacking. And perhaps it’s why I tend to shy away from classes and do my own thing in the gym.
Joe’s workouts featured five to 15 stations, each with a different exercise game plan. In Kickboxing, for example, upon arriving at each station, one is required to look at the plan and do what’s on the sheet or whiteboard. A few times, I may or may not have failed to read and follow directions, and instead just start doing something that felt right. Joe and Jill, being the attentive leaders they are, were quick to point out and correct me each of these times.
To sum up, this past week of non-running has been my favorite. I can’t believe I’m saying this, but I barely experienced any feelings of FOMOR. As I was leaving Joe’s today, I mentioned this to Jill, and thanked both her and Joe for the great experience – and in advance for my sore abs I’ll surely have tomorrow.
Now all I need to do is figure out how I can make this a more regular part of my workout routine!
Fargo friends, have you tried JoeFitness? I highly recommend you do – then let me know what you think. Especially this time of year when the weather sucks, it’s dark, and motivation can just be lacking, it’s a great chance to get in gear.
Non-Fargo peeps, do you regularly do or have you done HIIT, bootcamp-style, or kickboxing classes? What types are your favorites? Comment below or tweet me, @runlikeagirl311.
What a Runner Thinks About During a Run
“And now, deep thoughts.”
A few weeks ago, I had the opportunity to submit some thoughts for the Runner’s World podcast. The topic: Thoughts runners have while running.
I had to bring my phone with me during a run, then every mile or two, stop to record what I had just been thinking about. As I covered five miles, I recorded four thoughts – what I actually think about when I run.
Believe it – I think about more than just JJs
Yum, Food
Hands up if you’re surprised by this. Yes, my first thought was about food. However, it was a bit more than just, “Ice cream…yum. Peanut butter cups…mmmm. Oh look, a Jimmy Johns!” I’m sure I think those thoughts often, though.
My exact thought was more detailed and practical. Here it is, summed up:
“I really want mac and cheese with zucchini noodles for dinner tonight. But, I did have a sandwich for lunch so I should probably have something with a little more protein. Eggs. Oh, eggs and waffles. With a small sweet potato for some good carbs. Yeah.”
Scheduling
I plan my workouts each week. Although there’s usually not much deviation from my regular schedule, I do like to change up some of my “flex” days for different types of runs, leg/rehab work and lifting. Plus, I do have a life outside of working out that I need to fit in as well.
Especially considering this run-thought took place on a Monday evening, I spent some time on my run planning out the rest of my week. Here it is, summed up:
“I want to get in 2 more runs this week before Saturday’s half. So if I do Wednesday and Thursday, I could do a short one Wednesday morning and my rehab exercises after that. Then be able to do a longer run Thursday night, then have Tuesday for a lift and easy cardio day. And still have Wednesday night open for the movies and rest day Friday.”
Going the Distance
How many times have you been out a run, paying attention to your watch and calculating your total distance to make sure you’re going to reach that before you get home?
I do this all the time – and, not surprising, did it on this run. Here it is, summed up:
“Okay, I’m at 3.1 miles now and this last loop should give me two on the nose. If it’s a little short though, I can just run around the block once more…yeah that’ll be good.”
That’s a big yard out there. Hence, thoughts about a fence.
Home Sweet Home
On any given day, I run through a couple neighborhoods and see dozens of houses. I never really thought about it before, but I notice other houses and make mental notes about how I could apply that to my own.
My husband and I have been talking about putting in a fence so, with that fresh in my mind, I’m not surprised this last thought was close to that. Here it is, summed up:
“Oh, I really like that fence. It gives privacy but not full panels to completely block our view. I bet it would be cheaper too. I’ll have to mention that to Chris.”
Nothing I said really shocked me – I know I think about food, work, randomness and even running when I run. But as someone who’s a huge proponent of running without headphones so as to be completely in the zone with thoughts, this was a fun exercise.
Now I challenge you to do the same. Whether you bring your phone to record like I did or just consciously check in on your thoughts every mile or two, try to focus on recalling your thoughts for one run. Then the fun part – tell me what you think about when you run and I’ll include it in a future follow up blog.
When you discover what you think about during a run, post with a comment or tweet me @runlikegirl311. And please share this post on Facebook and Twitter with fellow runners who will have good thoughts too.
Coach, Author and OCR Enthusiast – Logan Harpool
“Mediocre efforts achieve mediocre feats. Extraordinary efforts achieve extraordinary feats.”
A bold quote from a bold guy. Yes, it’s time again for a feature of an awesome fit friend in my series of interviews on the blog.
OCR – where we voluntarily crawl thru mud & water for fun.
A couple years ago I worked for an obstacle race event company called HARD CHARGE. Hands down the best part of that job was all the cool people I met – not just co-workers and local partners, the people who participated in our events. For some it was the first time they’d ever done anything athletic, for others, they were semi-serious athletes looking to compete. No matter what, each had a story.
One story that stuck out to me and everyone on the HARD CHARGE team was a young guy; a formerly out-of-shape guy who found a new love for fitness in obstacle racing. That was cool but that wasn’t the best part of his story. I’ll share that later.
Blog pals, I’m pleased to introduce you to: Logan Harpool!
LP: Tell me about your fitness background – did you compete in a lot of sports growing up?
LH: I played nearly every sport but baseball was what I enjoyed the most. I played baseball all through high school and even traveled to the Dominican Republic to represent the United States in a series against local teams in the summer of 2010.
LP: That’s pretty unique! Sounds like you were really talented; did you go on then to play in college?
LH: I signed a letter of intent to play in college before my senior season in high school. After a change of priorities, I gave up my scholarship to come home and go to school full time.
LP: Was this around the time you got into obstacle course racing (OCR)?
LH: Yes, and when I found obstacle racing was also when I fell in love with the grind. Training for week and sometimes months for an hour of racing i something I really enjoy. Nothing can compare to the feeling and the rush I get when standing at the starting line of a race.
LP: Oh I totally get it! Tell me about that first time you stepped up to the start line at an OCR.
LH: I ran HARD CHARGE in Park City, KS. I was in terrible shape and had never run more than a mile at one time. I did terrible in the event, but I loved it.
LP: Yes, you were at our first HC event ever! So if you weren’t a runner, how did you find your way to us?
Shortly after his first OCR, Logan won Warrior Dash in Kansas City.
LH: After the death of my best friend, I ran the race to carry out a plan that we had made. I needed something to feed my inner competitor, and OCR seemed to fit the role perfectly.
That was in April of 2013, and then in June I ran a local OCR and took 12th out of 1200+ racers. That’s when it hit me that I could actually win. I started training for real and eventually picked up my first win in a small even in Northern Kansas!
LP: Awesome, congrats! There’s no better feeling than the first win. Except maybe the second, third…!
People know OCR takes some strength but they don’t realize it takes a lot of coordination and poise. I’ve been out there on the courses and seen top athletes take major falls. Did you ever have any biffs?
LH: I fell off of the top of an A frame cargo net once. I was in the lead and feeling tough when I slipped and rolled down the net uncontrollably on the other side!
Another time I was trying to be smooth and get over a wall quickly. My toe caught which launched me face first into the mud. All I heard was the ch-ch-ch sound of cameras going nuts. Thanks, guys.
LP: It is kinda funny when someone falls – once you know they’re okay!
LH: The worst was at Warrior Dash in Kansas City, when I won. I crossed the finished line and walked around a bit before kneeling down. Everyone around said, “Leave him alone, he’s praying.” Though I do pray often when competing, I wasn’t that time. I was recovering from the rack job of the century from the massive waterslide just moments before the finish line. Men: when you go down the slide, cross your legs.
LP: Guys, did you hear that? Ha, good advice!
Not to take the spotlight away from you, but we have to talk about your mom – she’s pretty tough and has gone through a lot right?
LH: My mom is a little beast. In 2011, she was diagnosed with melanoma. After multiple surgeries and a year of chemotherapy, she was deemed cancer free. With a new perspective on life, she started a fitness journey, running 5-7 miles per day and doing various body weight workouts, even some CrossFit stuff with me!
LP: Love it. Is she your biggest cheerleader or does she love to get out and compete too?
LH: She loves to watch me race, but would never pay money for herself to run a race. She’s selfless like that so I signed her up for HARD CHARGE in 2014, and she completed the course!
Logan’s mom, killin it at Tough Mudder.
In 2015, she mentioned Tough Mudder being on her bucket list. Though she was not dying, she’s happy to be alive and wants to live life to the fullest. I emailed Tough Mudder and they cut us a deal on registrations. My mom and I conquered the 12-mile course. My 5’2″ 125lbs momma was climbing 20-foot walls and crawling through mud like it was nothing. She had never felt more alive!
LP: How cool! Speaking of competing, your wrote a book with that same name – talk about the book!
LH: “Compete!” consists of 20 traits and tactics that are essential for maximizing potential for success. While the book is applicable to athletes, coaches, and fitness fanatics, I wrote it for anyone wanting to achieve a goal or make a dream come true. They must know how to compete. Do more, be more, achieve more!
LP: Why did you want to write a book?
LH: Most people would never guess I love to write because of how hyper and high-strung I am but I have always wanted to write a book, I just never got around to it. During my fall 2015 semester, I finally made it happen. Just like my book says, if you want it, go after it and make it happen!
LP: Now time for my most important question: What is your favorite food? Or foods!
LH: I really don’t eat a lot…
LP: Oh, oh no. No. Say it ain’t so! I don’t know if we can be friends anymore.
LH: I’m just a really picky eater! Okay, if I had to pick it would be something that my mom makes, some kind of chicken.
LP: Since your mom is the coolest, I’ll accept that.
Do you have a personal “slogan” or quote that you really believe in?
LH: 1 Corinthians 9:24 Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it.
LP: Lastly, the part of the interview called, “Anything but the Obvious” – what’s something totally unrelated to fitness and all the obvious stuff, that you’d want people to know about you?
LH: I’m actually a germaphobe in public places. If I’m outside, I’ completely fine, but in a public bathroom or even a restaurant, I’m continually watching what I touch. If I have to choose between swimming in a public pool or in a pond, I’m going for the pond. I know that’s weird, but that’s me!
Love it. We’re all a little weird. And weirdness is one of the best things in the world.
In between OCR training, coaching baseball and finishing up his senior year at Wichita State, Logan is a motivational speaker and working on his next book. Those interested in his speaking engagements, or with questions or ideas for his next book can email him at Competeharpool@outlook.com. He’s also on Twitter @LoganHarpool and Instagram @loganharpool.